4.13.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or 400M Run

Foam Roll

Couch Stretch

Pigeon Pose

Shoulder Mobility

Child Pose

then

3 Rounds of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

1: Rope Climb (CUSTOM)

5 Legless Rope Climbs

Rest 2:00

4 Legless Rope Climbs

Rest 1:30

3 Legless Rope Climbs

Rest :30

2 Legless Rope Climbs

MC: Metcon (Time)

RX

For time:

400m Run

50 Pull ups

400m Run

40 Cal Row

400m Run

30 Front Squats (135/95)

400m Run

RX+

For time:

400m Run

50 Pull ups

400m Run

40 Cal Row

400m Run

30 Front Squats (155/105)

400m Run
*Assault Bike can be sub for Row

EC: Metcon (Time)

EXTRA CREDIT

5RFT:

30 Calorie Row

10 Bench Press (185/125)

5 Box Jumps (40/30″)